Mounting research on the health benefits of cocoa suggests that this culinary luxury could become a dietary staple. Sadly the health properties of cocoa do not span across all its products, certainly not all chocolate products can be presumed to be healthy. Large amounts of sugar and saturated fat are used to make the chocolate that most are familiar with, heat and processing methods required to produce chocolate also destroy the antioxidant-like, health promoting compounds called flavanols (a member of the flavanoid family).

So what are the effects?

Flavanols are easily found in the western diet – wine, apples and grapes to name a few – the exact mixture of flavanols found in each food is unique and distinct to that food.

Circulation:
The flavanol rich cocoa bean has demonstrated an ability to improve endothelial dysfunction, a state in which blood vessels are not working as effectively as they should (a common sign of atherosclerosis). The flavanols have the ability to increase a compound called Nitric Oxide that is responsible for improving the widening of blood vessels and thereby improving blood flow and circulation .

Blood Pressure
This effect will also have a significant impact on blood pressure. Recent research has shown that cocoa reduced systolic and diastolic blood pressure, while also increasing blood flow. Several other studies have shown that cocoa has a role in reducing the risk of stroke (by 20%), coronary heart disease (by 10%) and all-cause mortality (by 8%) .

Cholesterol
In 2011 a meta-analyses on cocoa concluded that dark chocolate and cocoa products significantly reduced low-density lipoprotein (LDL) cholesterol and total cholesterol . Even more encouraging than that was the discovery that this effect seemed to be even greater in those participants who were at a higher risk of cardiovascular disease. This effect however was seen in the dark chocolate rather than other cocoa products. This questions whether the health benefits of dark chocolate are simply down to its cocoa content and if, in fact, the stearic acid found in cocoa butter also plays a beneficial role as a “cholesterol-neutral fat”. Fibre and other minerals present may also play a part.

Cognitive function and mood
Theobromine, a methylxanthine and metabolite of caffeine, is found in higher amounts in chocolate than any other known food source. A study published in 2004 , assessed mood and cognitive performance in two study arms. In the first arm, participants were supplemented with placebo, cocoa powder, or a capsule containing caffeine and theobromine in amounts identical to the cocoa powder. In the second arm, participants supplemented with one or three chocolate chocolate bars representing white chocolate (no methylxanthines), milk chocolate (a small amount of methylxanthines), or dark chocolate (high level of methylxanthines). The chocolate with the methylxanthines brought about improvements in cognitive and mood scores. It was also noted that the higher the methylxanthine content (ie in dark chocolate), the greater the benefit.

Exercise Performance
Whilst caffeine is already a recognized thermogenic, theobromine is also receiving focus on its fat-burning capabilities. A further look at theobromine hints at its potential to support the vagus nerve, a brain nerve linked to gut health, heart rate and breathing control. Continuing research on the link between support of the vagus nerve and reduced inflammation and improved recovery, post exercise .

So it seems that cocoa is one of the richest flavanoid containing foods available but it is also a good source of minerals such as calcium, iron, zinc, copper, manganese, and potassium as well as the vitamins A, B1,B2,B3,B5, C and E. Sadly however this is not the green light to dive into the nearest shop for chocolate. The evidence clearly demonstrates that the health promoting properties only relate to the high cocoa content chocolate, that is 70% and above. The darker the better.

References

H Schroeter et al. “(-)-Epicatechin mediates beneficial effects of flavanol ri8ch cocoa on vascular function in humans.” PNAS, vol 103, no.4 (Jan 24.2006):1024-1029

[1] D Taubert et al. “Effect of cocoa and tea intake on blood pressure: a meta-analysis.” Archives of Internal Medicine, vol 167. No 7 (April 9, 20070: 626-634.

[1] Jia L et al., “short-term effect of cocoa product consumption on lipid profile: a meta-analysis of randomised clinical trials.” American Journal of Clinical Nutrition, vol.92 no.1 (July 2010); 218-225

[1] HJ Smit et al. “Methylxanthines are the psycho-pharmacologically active constituents of chocolate.” Psychopharmacology, vol 176. No3-4 (November 2004): 412-419

[1] P Terziotti et al. “Post-exercise recovery of autonomic cardiovascular control: A study by spectrum and cross-spectrum analysis in humans.” European Journal of Applied Physiology. Vol.84 no.3 (March 2001):187-194

Your body needs collagen. It makes the connective tissue in our skin, keeping you looking youthful; the ligaments, cartilage and muscles, keeping us agile; and the bones and teeth giving us structure. In essence it works like glue, supporting, shaping and bulking. Your body is constantly manufacturing collagen to maintain and repair connective tissues lots to daily wear and tear.

Its own structure is similar to that of three thick chains twisted around each-other into a triple helix. This helix is made up of other nutrients called amino acids (found in protein foods). You may not know this but there are in fact over fourteen types of collagen but the most common ones are those who have probably heard of already:

• Type 1: This type of collagen makes up the fibres in the connective tissues of the skin, bone, teeth, tendons, ligaments.
• Type 2: Type 2 collagen forms the fibres found in cartilage.
• Type 3: This form also makes up the connective tissue but this time to give strength and structure to organs such as heart, liver and the kidneys.
• Type 4: Collagen type 4 forms the sheets that lie between the layers of blood vessels, muscle and the eyes.

As mentioned previously, your system can produce its own supply of collagen. However, as you age our production decreases beyond the age of 30, by 1.5% in fact. To add to this, exposure to environmental damage such as sunbathing, pollution and poor diet increase free radical damage and raises your body’s requirement for collagen. Eating a diet that includes daily amounts of good quality protein such as fish, eggs, pulses and poultry can supply the amino acids needed to make it but often demand can still outweigh supply. Supplementing the diet with Collagen can be an effective way to bridge this gap if you feel you need extra support. Research has shown that taking it in supplement form is well tolerate and digested as well as supporting some health conditions.

Vitamin C, lysine, Vitamin B3, iron and copper are key nutrients required for the production of collagen. Vitamin C combines with the amino acids to form pro-collagen which then goes on to form collagen in tissues around the body. Without sufficient Vitamin C production of collagen is reduced and a catalogue of health conditions can begin. So where do you benefit the most from Collagen?

The Joints and Bones
According to statistics over six million people suffer from osteoarthritis and half a million suffer from rheumatoid arthritis in the UK. Osteoarthritis is where the wear and tear of every day living has worn away the cartilage in the joints, leaving bone grinding against bone. This causes great pain, inflammation and most commonly restricted movement. Rheumatoid arthritis on the other hand is a chronic inflammatory disorder typically affecting the small joints in the hand and feet. Unlike the wear and tear in osteoarthritis, rheumatoid arthritis affects the lining of the joints, causing a painful swelling that can eventually result in bone erosion and joint deformity.

Studies have shown that collagen is essential for optimum joint health. It keeps bones strong and cushions the ends of the joint to prevent bone rubbing against bone. Research has shown that collagen taken orally accumulates in cartilage, assisting in stability, repair and regeneration of vital tissue around the joints. In essence your joints need it to work smoothly and for you to feel comfortable and mobile.

Skin

The top layer of the skin, the epidermis, is the first line of protection against the environment. Collagen is found in the thickest layer of the skin below this known as the dermis. The dermis regulated temperature and supplies the epidermis with nutrients and a healthy blood supply. Collagen provides this layer with the strength and resilience it needs to support the epidermis and its protective effects against damage. It aids repair if damage occurs and supports elasticity. It is this layer that gives you that ‘youthful’ appearance of healthy skin.

With a healthy supply of collagen the skin remain solid and intact but with age, free radical damage from a poor diet or sun exposure, the skin begins to lose its strength and stability. Where young skin quickly heals, older skin (above 30 !) is not as resilient and can appear wrinkled or saggy. The collagen that once plumped up the skin is in low supply and lines can form. Supporting the supply can encourage the skins flexibility, smooth appearance and even moisturise dry skin.

Every day our body is experiencing the cycle of natural ‘wear and tear’. Cells and tissue are being broken down and regenerated all the time. Bone is re-absorbed into the body and then renewed, cartilage in joints experiences are worn and then repaired, membranes of nerve and other cells are broken down and replaced. This all happens in fine balance and without us even knowing. Or does it?

The rate at which this happens however largely depends on two factors: Age and Lifestyle. Given the right nutrition and lifestyle our bodies have amazing natural ability to repair and regenerate.

For the first 20 years of life the rate at which our body breaks down ‘worn’ tissue and cells is far exceeded by the rate at which it regenerates. Therefore, for most of us, this mechanism is happening whilst we are blissfully unaware and in perfect harmony.

As we reach 25-50 this fine tuned balance begins to shift slightly. This stage is arguably the most influenced by lifestyle and diet. For those of us with a healthy lifestyle and diet we may remain unaware of the hard work the body undertakes to keep the balance. For those without, the symptoms of this changing balance may begin to show. Wrinkles may begin to develop, joints may begin to ‘twinge’ and energy may be on a slippery slope to nowhere.
The ‘over 50’ stage of life is a period when wear exceeds repair. Symptoms of degenerative disease appear and we begin to age - sometimes rapidly. It is usually at this stage that we realize the need to take responsibility for our health.
There is much that we can do to slow this process but the most effective work happens in the preventative stage.
So what can we do?
Of course, genetic factors influence longevity and the likelihood of disease, but whatever your genetic inheritance, there is strong evidence that your risk can be cut through a nutritious diet and lifestyle. Adopting a nutritious diet can support blood sugar levels and the body’s defence against the key factors involved in ageing and associated degenerative diseases. These key factors are free radical damage and inflammation.
Free radical damage
Free radicals are unstable elements in the body that can be produced through natural metabolic processes, and by stress and pollution. Excess free radicals are damaging to body cells and are thought to be a prime cause of ageing. They can damage artery linings and therefore become a causative factor in heart disease, and are implicated in diseases such as Alzheimer's and dementia.
Antioxidants
These can help protect you against free radical damage. Powerful antioxidants include vitamin E, beta carotene or vitamin A, vitamin C, flavonoids (in fruits and vegetables and green tea extract), lycopene (extracted from tomatoes), lutein, Co-Enzyme Q10, and antioxidant mineral co-factors like selenium, copper, manganese and zinc.
Inflammation
This key factor is involved in many degenerative conditions including arthritis, heart disease, diabetes, and again, in Alzheimer's. Anti-inflammatory nutrients include flavonoids from fruits and vegetables (some of the most potent being the curcuminoids from turmeric, the yellow spice in curry) and Omega 3 oils.
A nutritious diet which includes health-supporting nutrients as listed above can be defined as the so-called Mediterranean Diet. With olive oil and essential fats from oily fish and seeds as the principal fats, plenty of seasonal fresh fruit and vegetables, whole grain cereals, pulses, limited red meat and two glasses of red wine a day your body will thank you for it.
If this sounds an unrealistic target for you then do not forget the virtues of food supplements. These can correct the nutrient shortfalls and help the ‘prime’ of your life to be as creak and disease free as possible.

Trees are blooming and the sun is shedding more rays - finally, spring is upon us. But for many of us, spring also means allergies: runny nose, watery eyes, sneezing and more. Luckily there are steps you can take to keep your allergies from getting you down this year.

• Natural supplements: Natural supplements boost your immune system and reduce the need for common over-the-counter allergy medications, such as anti-histamines and decongestants.
• Vitamin C: The most common complaints during allergy season, such as watery eyes, sniffing, itchy throat and sneezing, are caused by one bad guy - histamine. Histamine is a natural chemical produced by the body's immune system that causes the symptoms of an allergic reaction, such as the red, itchy bump after a mosquito bite. Vitamin C is histamine's natural foe because it prevents its formation. Vitamin C is a water-soluble vitamin that is safe even at high doses. I recommend 2,000 to 4,000 milligrams per day for optimal immune support.
• Probiotics: Probiotics are "good" bacteria that live in our guts. Taking a broad-spectrum probiotic supplement, which contains 10 to 15 billion cells per capsule, can increase your immunity and decrease the likelihood of experiencing allergy symptoms. Research has also shown that children who take probiotic supplements are less prone to developing allergies later in life. It's best to take probiotic supplements daily, either before bed or first thing in the morning on empty stomach.
• Omega-3 fatty acids: Omega-3 fatty acids are fats commonly found in oils from marine animals and plants, such as salmon and flaxseed. They have been shown to support good health in a variety of ways. They can also help you beat allergy symptoms! Omega-3s reduce inflammation in your sinuses and strengthen your immune system so that your body is ready to fight off allergens more effectively. When choosing omega-3 fatty acid supplements, I recommend ones that come from plants or algae to avoid possible risks associated with some fish.
• Saline nasal spray: Saline nasal spray is a dilute solution of salt and water that soothes and cleanses. Daily rinsing can prevent the allergens from building up in your nasal cavities and trapping bacteria, which can cause further illness. It also reduces uncomfortable nasal inflammation. I recommend starting daily saline nasal rinsing before allergy season for best results. You can also use saline spray for a dry nose or thick mucus.
• Drink up: Staying hydrated can do a lot to relieve allergy symptoms. Dehydration triggers the body to release histamine (the bad guy, remember him?). Drinking eight to 10 glasses of water everyday is an easy, healthy way to feel better during allergy season. Antioxidant-rich green tea is another good option. I recommend drinking one or two cups of green tea daily for best results.